CROSSFIT
For Load: 1 Clean Deadlift + 1 Clean Pull + 1 Power Clean. 10min AMRAP: 3 Burpee Box Jump Overs 3 Deadlifts 100/70kg 6 Burpee Box Jump Overs 6 Deadlifts 9 Burpee Box Jump Overs 9 Deadlifts *Continue adding 3 reps to each movement until time expires. CROSSFIT BASICS For Load: 1 Clean Deadlift + 1 Clean Pull + 1 Power Clean. 10min AMRAP: 3 Burpee Step Jump Overs 3 Deadlifts 50/35kg 6 Burpee Step Jump Overs 6 Deadlifts 9 Burpee Step Jump Overs 9 Deadlifts *Continue adding 3 reps to each movement until time expires. STRETCHING 3 Sets: :30 Cat Cow Stretch :30 Seated Hamstring Stretch / Side :30 Supine Hamstring Stretch / Side
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CROSSFIT
20min AMRAP: 2 Rope Climbs 20 Alternating Pistols 40 Double Unders CROSSFIT BASICS 20min AMRAP: 8 Ring Rows 20 Alternating Reverse Lunges 40 Single Unders STRETCHING/COOL DOWN Rope Climb Practice. CFP+ PERFORMANCE 25 Unbroken Wall Balls *Scale and rest as needed to maintain unbroken sets. CROSSFIT
Split Jerk 5-5-3-3-3-1-1-1-1 CROSSFIT BASICS Split Jerk 5-5-3-3-3-1-1-1-1 STRETCHING 3 Sets: :30 Doorway Stretch / Side :30 Banded Shoulder Stretch / Side :30 Banded Rack Stretch / Side CFP+ PERFORMANCE 4 Rounds For Time: 500m Row 400m Run Rest 3:00 CROSSFIT
Handstand Hold Practice. 4 Rounds For Time: 25/18 Calorie Row 25 Push-ups CROSSFIT BASICS Handstand Hold Practice. 4 Rounds For Time: 15/10 Calorie Row 15 Push-ups STRETCHING 3 Sets :30 Alternating Standing Figure 4 Stretch :30 Standing Hamstring Stretch / Side CFP+ PERFORMANCE 7 sets for load: 5 Back Squats - Increase loading across sets. CROSSFIT
Build up with a 3-position power snatch. "ISABEL" For time: 30 Snatches 60/40kg CROSSFIT BASICS Build up with a 3-position power snatch. For time: 30 Snatches 30/20kg STRETCHING 3 Sets :30 Reach Roll & Lift :30 Seated Torso Twist / Side :30 Frog Stretch CFP+ PERFORMANCE 15min EMOM: 1 Push Jerk + 1 Split Jerk CROSSFIT
12min AMRAP: 20 Medball Sit-ups 10 KB Single-Arm Overhead Walking Lunge / Arm 20/12kg CROSSFIT BASICS 12min AMRAP: 10 Sit-ups 10 KB Single-Arm Overhead Walking Lunge / Arm 12/8kg CROSSFIT
Accumulate: 20 Weighted Strict Pull-ups 30 A-T-Y Stretch For Time: 27-21-15-9 Chest-to-Bar Pull-ups Complete 8m handstand walk after each set of pull-ups CROSSFIT BASICS Accumulate: 20 Weighted Strict Pull-ups 30 A-T-Y Stretch For Time: 27-21-15-9 Ring Rows Complete 1:00 plank hold after each set of ring rows CROSSFIT
5 Sets For Distance: 10 Pulls on Rower Rest :30 5 Sets For Load: 10 Front Squats CROSSFIT BASICS 5 Sets For Distance: 10 Pulls on Rower Rest :30 5 Sets For Load: 10 Front Squats STRETCHING 3 Sets: :30 Standing Hamstring Stretch / Side :30 Quad Stretch / Leg CFP+ PERFORMANCE Skill 5 Sets: 3 Rope Climbs 10 Single-Arm Ring Rows / Arm Rest 1:30 CROSSFIT
5 Rounds For Time: 10 Box Jumps 15 Sumo Deadlift High Pulls 50/35kg 20/15 Calorie Bike CROSSFIT BASICS 5 Rounds For Time: 10 Box Step-ups 15 Sumo Deadlift High Pulls 20/15kg 10/7 Calorie Bike STRETCHING 3 Sets: 1:00 Press-ups :30 Alternating Figure-4 Stretch :30 Couch Stretch / Leg CFP+ PERFORMANCE Engine 12 Rounds For Time: 250m Row Rest :30 CROSSFIT
Accumulate: 20 DB Windmills 20 DB Turkish Get-ups 10min AMRAP: 50 Double Unders 100m Dumbbell Farmer Carry 15/12kg CROSSFIT BASICS Accumulate: 20 DB Windmills 20 DB Turkish Get-ups 10min AMRAP: 50 Single Unders 100m Dumbbell Farmer Carry 12/8kg STRETCHING 3 Sets: :30 Calf Stretch / Leg :30 Foam Roll Quads / Side :30 Foam Roll Foot / Side CFP+ PERFORMANCE 8 Sets For Load 4 Back Squats Rest 1:30 between sets Use 70-75% of your 1-rep max |
AuthorCrossFit Pretoria Archives
April 2023
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